AO: backblasts Q: Curtis Hoberman (Dos Equis) PAX: Patrick Chow (Black Hole), JM ROONEY (GROVER), Uday Jain (WallE), Dustin Crosby (Kolisi), switchblade FNGs: None COUNT: 6 WARMUP: DiCCS Mission Core Principles Credo Knee Circles Neck Rolls Arm Circles Circle Arms Arm Pretzel Windy Scarecrow (20x) X Factor (20x) Mountain Climber (20x) LBCs (20x) Mosey toContinue reading “Cornered: A Workout”
Tag Archives: JM ROONEY (GROVER)
sMurph at TheSwamp 05232024
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: David Sherry (Bucky), JM ROONEY (GROVER), Dustin Crosby (Kolisi), Switchblade FNGs: None COUNT: 5 65 deg WARMUP: na THE THANG: Murph pre-memorial day WO (see pic) MARY: na ANNOUNCEMENTS: Burlington AO COT: looking forward to long weekend and keeping fallen service members in hearts for their sacrifice.
The Pyramid(s) of Light
AO: ao-the-swamp Q: Ryan K. (Scrubbing Bubbles) PAX: Curtis Hoberman (Dos Equis), JM ROONEY (GROVER), David Sherry (Bucky), Patrick Chow (Black Hole) FNGs: None COUNT: 5 WARMUP: – 7 motivators – arm circles – windmills – circle arms – abbreviated DC stretches – mosey to end of parking lot THE THANG: Pyramid No. 1 SimilarContinue reading “The Pyramid(s) of Light”
World Red Cross and Red Crescent Day
AO: ao-the-swamp Q: Curtis Hoberman (Dos Equis) PAX: Patrick Chow (Black Hole), beater, JM ROONEY (GROVER), Dustin Crosby (Kolisi), David Sherry (Bucky), Ryan K. (Scrubbing Bubbles), switchblade FNGs: None COUNT: 8 DiCCS: Disclaimer, Cell Phone present, CPR certified PAX present, Safety WARMUP – 26 reps of each: Knee Circles – 13 reps in each direction,Continue reading “World Red Cross and Red Crescent Day”
Route 66 “Swamp Classic”
AO: ao-the-swamp Q: Ryan K. (Scrubbing Bubbles) PAX: Uday Jain (WallE), Patrick Chow (Black Hole), JM ROONEY (GROVER), Newman FNGs: None COUNT: 5 WARMUP: – 8 motivators – DC stretches THE THANG: – 3 Rounds of Route 66 (run, 1 rep, run, 2 reps, up to 11) – Rd1: Squats – Rd2: Merkins – Rd3:Continue reading “Route 66 “Swamp Classic””
ECLIPSE at TheSwamp 4-8-24
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: beater, Curtis Hoberman (Dos Equis), David Sherry (Bucky), JM ROONEY (GROVER) FNGs: None COUNT: 5 Conditions: 31 deg and clear skies WARMUP: windmills, IWs, ArmCircles & CircleArms, mosey to blacktop in back THE THANG: 3 rounds of 24 reps of each exercise below to remember the peakContinue reading “ECLIPSE at TheSwamp 4-8-24”
π-day at TheSwamp 2024 edition
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: Harjot Pannu (Cruiser), Curtis Hoberman (Dos Equis), David Sherry (Bucky), Dustin Crosby (Kolisi), JM ROONEY (GROVER), Uday Jain (WallE), Switchblade FNGs: None COUNT: 8 Conditions: 42 deg WARMUP: none THE THANG: a series of exercises where the number of reps is dictated by the numbers in π.Continue reading “π-day at TheSwamp 2024 edition”
Leap into the Swamp
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: David Sherry (Bucky), JM ROONEY (GROVER) FNGs: None COUNT: 3 Conditions: 30 and windy at times WARMUP: none THE THANG: adapted from Mountie’s 2020 leap day WO – 2 rounds of 29 reps of each exercise below. – Bear Crawl, squat, merkins (1st round hand-release, 2nd roundContinue reading “Leap into the Swamp”
HOWE Commons field trip at TheSwamp
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: David Sherry (Bucky), JM ROONEY (GROVER), Ryan K. (Scrubbing Bubbles), Uday Jain (WallE) FNGs: None COUNT: 5 Conditions: 24 degrees WARMUP: Motivators from 10 THE THANG: 4 routines to Howe Commons and back H – Humpers – Rt 66 to Howe Commons O – Overhead press (10Continue reading “HOWE Commons field trip at TheSwamp”
Workin’ the (sand)bag
AO: backblasts Q: Ryan K. (Scrubbing Bubbles) PAX: Curtis Hoberman (Dos Equis), Uday Jain (WallE), beater, JM ROONEY (GROVER), Dustin Crosby (Kolisi), Patrick Chow (Black Hole), David Sherry (Bucky), switchblade FNGs: None COUNT: 9 WARMUP: SSH Arm circle / circle arms Weed pickers DC stretches Mosey ~500 m THE THANG: Round 1 Tabata-style workout withContinue reading “Workin’ the (sand)bag”